587ff743d0cc9bd541ee741b_Picture1

1. Bent-Knee Sit-Up

Starting Position:

·       Lie face-up on the floor

·       Keep both heels as close to the glutes as possible

·       Fold the arms across the chest

·       Every repetition begins from this position

Upward Movement Phase:

·       Push the chin toward the chest

·       Curl the torso toward the thighs until the upper back is off the floor

·       Be sure that the feet, glutes, and lower back remain flat and stationary on the floor

Downward Movement Phase:

·       Uncurl the torso and return to the starting position

·       The feet, glutes, lower back, and arms should remain stationary throughout the entire movement

Major Muscle Involved: Rectus Abdominis

 

2. Abdominal Crunch

Starting Position:

·       Lie face-up on the floor

·       Place the calves and ankles on a bench or box with the hips and the knees flexed at roughly 90 degrees

·       Fold the arms across the chest

·       All repetitions begin from this position

Upward Movement Phase:

·       Push the chin toward the chest

·       Curl the torso toward the thighs until the upper back is off the floor

·       Be sure that the glutes and lower back remain stationary on the floor

Downward Movement Phase:

·       Uncurl the torso and return to the starting position

·       The feet, glutes, lower back, and arms should remain stationary throughout the entire movement

Major Muscles Involved: Rectus Abdominis